Quick Chicken Chili

Description

4 servings

About $2.47 per serving

Cooking spray
1 pound boneless, skinless chicken breasts or tenderloins  or 1 pound ground white meat chicken or turkey
1 medium onion, finely chopped
1 medium bell pepper, chopped (any color)
1 teaspoon or 3 cloves minced garlic
2 cups fat-free, low-sodium chicken broth (or 1 16-oz can)
2 ( 15.5 oz) cans no-salt-added or low-sodium beans, drained and rinsed (mix or match pinto, red, kidney or navy)
1/2 teaspoon pepper
1 teaspoon cumin
1/2 teaspoon chili powder (optional)
1  medium jalapeno, chopped (optional if you like spicy chili)
Chopped fresh cilantro (optional)
1/2 cup low-fat or fat free sour cream (optional)

1. Remove visible fat from chicken, cut into bite-sized pieces.
2. Spray large pot with cooking spray. Add chicken, onion, garlic, chili powder (optional) or jalapeno (optional) cooking over medium-heat until chicken is no longer pink (about 7 minutes)
3. Lightly mash the drained, rinsed beans with a fork.
4. Add all remaining ingredients to chicken mixture and simmer on high for 10 minutes.
5. Spoon chili into bowls and top with chopped fresh cilantro and/or dollop of sour cream (optional)

Budget Tip: when buying chicken, tenderloins are often less expensive than breasts – in recipes like this one where you cut the chicken into bit-size pieces the cut makes no difference so pick whatever’s cheaper! Be sure to check for specials or sales.

Per serving:

Dietary Exchanges:  2  1/2 starch, 1 vegetable, 4 lean meat


Leftover ingredients?  Use them in these recipes!
Sour Cream/Plain Yogurt
Easy Chicken Salad
Quick Chicken Fajitas with Black Beans & Spanish Rice
Tandoori Chicken with Brown Rice
Pan-Fried Pork Chop with Mashed Sweet Potatoes
Salmon Bake with Creamy Cucumber Sauce
Creamy Spinach Feta Dip
Green Bean Casserole
Zucchini Salad
Creamy Ginger Salad Dressing

Cilantro
Mexican Chicken Soup
Pollo Guisado
Pico de Gallo Griled Chicken Salad
Blackened Fish with Strawberry Kiwi Salsa
Black Bean Soup
Black Bean Salad (or Salsa)
Caribbean Pink Beans


Recipe copyright © 2011 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking.